The debate of olympic, powerlifting, strongman, or hybrid training will always rage on, but there are some accessory lifts that everyone should be doing..
….MAKE YOUR ADDITIONS IN THE COMMENT SECTION!
11 “Must do” Secondary Lifts
1. Unilateral Leg Training - You live by pushing off one leg…walking, running, going up stairs etc. Not enough people are incorporating single leg training (lunges, split squat etc. Need more ideas – 62 Unilateral Lower Body Exercise VIDEO)
2. Single Arm Dumbbell Pressing - Single arm dumbbell bench or over head press will train your core better than a billion crunches.
3. Glute bridges – The majority of people have weak glutes and they don’t even know it! Add some double or single leg bridging. (glute strength trick video)
4. Chin Ups – Do them. If you can do them yet, get stronger until you can.
5. Push Ups - We are never too old to do the classic push up! I know some “experienced lifters” that haven’t done a push up in years….Bring them back!
6. Sprint. Very few, if any, activitied build overall fitness like sprinting.
7. Farmers Walks. You don’t need fancy farmers walks handles (but they are awesome!) to do this exercise. Take a pair of dumbbells….heavy…and walk 20 yards and back. Rest and repeat for some big upper back muscle and core strength.
8. Tricep Exercises. Almost any of them. Too many people go over to the curl rack to do “arms” and neglect the triceps. The bodyweight variation below is one of my favorites as it isn’t too bad on the elbows.
9. Barbell Bulgarian Split Squat. Don’t go over to the dumbbell rack so fast! If you usually use dumbbells for BSS, try out a straight bar you will see what I mean when you are walking up the stairs the next day.
11. Throwing things. In a commercial gym, med balls are a great choice. You can’t really go wrong (but do choose light weight, rate of force development is more important than weight). Just throw.
Chewy gets it…
ADD YOUR SUGGESTIONS IN THE COMMENTS
What secondary lifts do you get big gains from?
- Joe Hashey, CSCS –
PS. If you want a complete exercise index, get BULL STRENGTH!